Tag: TwinTeam

A strong 8 gathered in the relatively mild Friday gloom at Twin Team – a veritable crowd by recent TT standards. 5 were there to bootcamp and 3 were getting in some hill work in training for their upcoming Star City race. Here is how it went down…

Runners head to the namesake hill; Bootcampers mosey around back of BWES to the blacktop for COP, including:

DQs, Helicopters, Russian Soldiers, Imperial Walkers, Shoulder Taps, Merkins, and LBCs

Mosey down to the Swamp to start the action:

THE SUCK – birthed here many years ago when an awkward 5-some posted for a workout, it seemed time to bring it back. 4 Pax members spread out on the track about 10 yards apart and performed exercises while #5 (the rabbit and timer) runs.

ROUND 1 – Rabbit runs the track. When the rabbit returns we yell switch – one PAX member doing exercises takes off running, the others bearcrawl forward 10 yards and start the new exercise. Exercises were Freddie Mercuries, Star Jumps, Mountain Climbers and SSHs.

ROUND 2 – Rabbit runs the straight away and then back. Exercises were LBCs, Lunges, Shoulder Taps and Squats

Plank o rama to catch our breath and then off we go – Mosey to the covered sidewalk by the high school for:

EMOM – Every Minute on the Minute perform exercises, wall sit with jabs and upper-cuts to fill out the minute:

ROUND 1 – 2 Burpees, 20 Donkey Kicks, wall sit and punch

ROUND 2 – 3 Burpees, 20 DKS, wall sit and punch

ROUND 3 – 4 Burpees, 20 DKs, wall sit and punch

ROUND 4 – 5 Burpees, 20 DKs, wall sit and punch

Mosey through the parking lot back to BWES stopping at a couple lightpoles for some merkins and shoulder taps and doing the Bernie Sanders up the muddy hill.

Back at BWES under cover, it was time for 10 Minutes of Mary, including:

3 rounds of – 1 minute plank and a variety of crunches and oblique work, finished off with a minute of straight-leg twists or pulling the invisible rope.

With abs burning it was time to head BTTF. Runners returned for COT, numbers, names, prayers and out

Announcements:

Exciting 80s themed workout with movie quotes, hair-band songs and trivia tomorrow 0700 at Rock N Roll

Vinny returns with the Q at Dogpile tomorrow for what is sure to be a great beatdown.

NMS:

It was a great morning. Glad to see more than a couple folks at TT, even if 3 escaped the SUCK and went for a run. Apologies to the PAX for 10 minute ab-blaster, but YHC has a daily 10-minute ab challenge going with the fam and I needed to knock that out early today. Thanks for letting me lead. Always a pleasure.

No more Gumbo for You…til Tuesday (unless I get snowed into Charlotte Sunday night).

3 Gloom travelers woke up to a wet but not icy beatdown on the last day of the first week (full 7 days) of 2022.

COP at the front cover of BWES

DQ’s, Helicopters, Dead Man Hangs, Russian Soldiers, Imperial Squat Walkers

Mosey to JRHS under the cover by the track

21s, the Q will count in cadence to 6 SSH’s and then the PAX will need to silent count in cadence to 21 ending at the same time. If ending is not at the same time the Q will give an exercise, repeto and see how close to exact PAX can get. The first couple tries where a bit off because YHC didn’t do a good job explaining how 21’s work but once YHC explained that cadence would stop at 6 and PAX would count in their heads to end at the same time we came fairly close to a perfect set. YHC had planned to do 5 sets regardless of unity so 5 sets of various merkins where completed

Mosey to the first parking lot 4 corners 10 – Heals to heaven, 20 – Scrunchy Frogs, 30 – American Hammers, 40 – Sugar Sticks

Mosey to the long cover in front of JRHS

Triple check – Partner 1 does Dips, Partner 2 does Merkins, Partner 3 Bear Crawls to the last post and runs back

Mosey to the bus loop at BWES

Triple check – Partner 1 does WWII’s, Partner 2 does LBC’s and Partner 3 runs to the far cover and back

Mosey to the basketball courts

Burpeecides – Suicides with a burpee at each line

Mosey BTTF 10 Merkins OYO

Numbers / Names YHC took us out

NMS:

YHC has had a plan to do the 21’s for a while but wanted to wait for a larger gathering then when the perfect opportunity presented itself. Last Saturday came and went with 23 PAX and the thought of 21’s was forgotten. Today was going to be a 21’s day regardless of the numbers or the weather. Thanks to Tobit and Florence for tagging along.

The clock was sitting at 5:28 am and all was quiet at Bettie Weaver. Just when YHC was considering a run, Santa Chaplain showed up with some Christmas cheer. The reindeer mumble chatter said the Q went to this tune :

Warmarama : 20 SSH IC, 10 Cherry Pickers IC, 10 Don Q’s IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

THE THANG :

Merkin Jax – Done in a 1:4 ratio – 1 Merkin to every 4 Plank Jax. Ascend up all the way to 5 Merkins and 20 Plank Jax then descend all the way back down.

Mosey to James River high school track

Merkin Mile – Do 1 lap then 25 Merkins. Repeato x3 for a total of 4 laps and 100 Merkins

Mosey to parking lot

50 Flutters IC

Not So Lazy Boys – Legs flat on the ground and lean as far back as you can with your hands wrapped around your sides. Hold 15 seconds in the middle, to the right, in the middle, to the left, and finish in the middle

She Hate Me – This movement is 20 lunges single count, 10 Groiners single count, 10 Merkins. Repeato for about 50 yards there and back for a total of 100 yards.

Mosey back to Bettie Weaver with a sprint up the grass hill

50 WWII’s IC

Jump Squat Holds – Counting down from 10 to 1, do 10 Jump Squats then hold Al Gore for 10 seconds in Helix position. Repeato counting down from 9, then down from 8, etc all the way down to 1. Surprise finish with Helix hold for 10 seconds

Run a lap around the school

Obama – This movement is 4 bear crawl steps then 4 merkins. Repeato across parking lot from one curb to the other curb. (Obama was 44th POTUS)

50 LBC’s IC

30 American Hammers IC

DONE

Numberama

Name-arama

COT : Chaplain and YHC are getting together with their respective families locally for Christmas. Chaplain will probably travel to his hometown in Maryland next week.

NMMS : Appreciate you Chaplain! Merry Christmas to all and to all a good night!

4 men of old made their way out of the comfort of the Fart Sack and into the Gloom on an almost 70 degree morning in mid December according to the janitorial staff at BWES this is what they saw

COP on the basketball court behind BW

DQ’s, Helicopters, Russian Soldiers, Imperial Walkers, merkins (slow then fast), shoulder taps and some other stuff

Mosey around the side of the school when Florence says “Where is this hill you guys are always talking about?” YHC’s response was “It’s funny you should ask” and the turn up the sidewalk was made

At the bottom of the hill we stopped to prepare for the trip up with Hello dollies, Rosalittas, Sugar sticks

Mosey to the top dropping off 4 glow sticks along the way (thank goodness for the dollar store)

At the top Twin Team Suicides where on order, run down to the first stick 20 LBC’s run back to the top. Al Gore for the 6, repeto for the other 3 sticks.

Once all 4 runs where complete mosey to the second stick down the hill but time is getting short, bear crawl up to the first stick. Pick up all the sticks on the way BTTF

Still have 5 minutes left once we got BTTF

Ring of fire 10 Merkins of choice while PAX holds 6″

Ring of Fire number 2 20 Ab of choice while PAX holds their best Scrunchy frog pose

Numbers / Names YHC took us out

NMS:

Someone had mentioned over the last couple weeks that its been a while sense Twin Team hill has been seen at this AO, so it was already part of YHC’s plan. Florence just made it a better choice when he mentioned that this was his first non IPC post at this AO and he wanted to know where the hill was. YHC then knew his choice to hit the hill was the right decision, thank you Florence for your curiosity and I hope it was everything you wanted for Christmas and maybe a little more.

Bettie Weaver Elementary School was the launching point for another round of exercise and fun that we like to call Twin Team. 3 of SOJ’s finest answered the call on this chilly morning. Here is a brief summary for your viewing pleasure.

Mosey to basketball court for Warm Up:
Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Forward Straddle Hops, Hoppin’ Hillbillies, Lunges, High Knees, Butt Kicks.

Mosey to the football stadium (AKA The Swamp)

Exercise One:
Bear Crawl up bleachers, plank walk to next staircase, Crab Walk Down. Worked our way across, then repeat on way back.

Rd 2: Box jump up, 15 dips in between stairs, Squat on each stair down. Repeat on way back

Exercise Two:
Suicide drill on the length of the football field. On the way out – two burpees at each stop. 5 WWII sit ups every time you hit the back line.

Mosey to the football training area for Exercise Three:

Triple Check: Runner goes to the far light post, Hanging Leg Raises, Balls to the Wall.

Mosey back to the Flag doing 25 pole smokers in route.

1 minute of hill repeats to wrap things up.

Numbers/Names/Announcements.

YHC took us out.

Final thoughts: Great work today by Tobit and Doozy! Those are some quick dudes. Enjoyed the conversation as well. This was my first time Qing three times in a week – hope to keep the momentum going. Hanging Leg Raises proved to be sneaky hard. It is also difficult to breathe when you transition from running to Balls to the Wall. Who knew?

SYITG

2 Boot Campers and 1 hard core runner met up on Friday, YHC is writing this BB on Sunday so forgive me for not remembering everything.

Tobit and YHC Mosey around to JRHS parking lot #1 for the COP

DQ’s, Helicopters, Russian Soldiers, Imperial Walkers, Merkins

Mosey to front wall partner work

Partner 1 does exercise, Partner 2 runs around first light post and back (X5)

Mosey to meet Don Draper on the track and run a lap with him

Mosey to the BWES playground

5 rounds of 5 Pull ups and 10 Merkins OYO

Mosey to B-Ball court

4 corners ??????? can’t remember what the exercises where

Mosey to the bus loop

Partner 1 curb crawls while partner 2 runs around the island (X2 each)

BTTF

Numbers / Names YHC took us out

NMS:

YHC knew he would not have time to write the BB so decided to not sign up for the Q if nobody showed YHC would run making the BB easy to write. Tobit showed up and made thing tough on YHC who was going to take the Q regardless.

3 studs embraced the lunar eclipse and posted at Twin Team for another round of exercise and comradery. Here is a brief summary for your viewing pleasure:

Moving warm-up with an Indigenous People’s Run around the 2 schools. Man in the back alternates between 10 side straddle hops and 10 count arm circles.

Mosey to the Bettie Weaver basketball courts for Exercise One:
Make your way across the court doing the following exercises:
Lunge Walks, Broad Jumps, Lt. Dans, Forward Straddle Hops, Hoppin’ Cherry Pickers, Bear Crawl, Crab walk, WWII Crawl Bears, High Knees, Jumping Herpees. Jog back in between sets.

Mosey to Twin Team hill for Exercise Two:
On the ascent: 5 Merkins at each driveway.
On the descent: LBC’s at each driveway. Start with 50, add 5 to each stop. I believe the grand total was 375.

Mosey back toward the flag. Finish with a Triple Check:
Hand Release Merkins, Dips, Run around the “Stay Positive” circle.
We finished about 2/3’s before time was called.

Numbers/Names/Announcements

YHC took us out

Final thoughts:

Appreciate the efforts by all the PAX today! When you are working out with Doozy and Rosie, definitely have to bring your “A” game. I continue to be taken by surprise on how challenging Twin Team Road can be. It is a beast.

4 battered and bruised vets didn’t believe the forecast and showed up at Twin Team for an end of the work week serving of Gumbo. Turns out Suck was on the menu… but it wasn’t too spice today. Here is how it went down…

Mosey to blacktop behind BWES for COP, including: DQs, Helicopters, Jazzercisers, Russian Soldiers, Imperial Walkers, Tempo Merkins, Plank, LBCs and Freddie Mercuries.

THE THANG

11s across the blacktop with both exercises at both sides – merkins and box cutters…and a little downpour!

Plank-o-Rama – thinking time…

Proper Dora – Mosey over to the bus circle and pair up for a Proper Dora. Timer/Rabbit runs the bus loop while the other partner does exercises: 1 HRM, 2 Deep Squats, 3 WWIIs equals 1 rep. Swap and Repeato until 50 reps completed.

Mosey to the front under cover…since it stopped raining

The Mild Suck – Runner runs the front loop and does 5 merkins upon return, Exercises under cover were American Hammers, Flutter Kicks and Ankle Grabbers. 3 Rounds.

ROF – Plank – 10 merkins of choice – 10 squats and back down

Mary – Hello Dolly, Heels to Heaven, Crunchy Frogs, and Freddie Mercuries

BTTF

COT – Numbers, Names and Prayer

It was a great morning to get out and get a sweat going even while working through recent ailments. And, the fellowship was great as always. The best part was mother nature tricking us by holding off the rain and then bringing a downpour right when 11s started…too late for shelter or an audible…Just embrace it!

Thanks for letting me lead guys. A pleasure.

No More Gumbo For You

A talented SOJ duo descended down Robious to find a dark and frosty Betty Weaver. YHC was expecting a solo Q until Rosie headlights arrived on the horizon. According the surprisingly bountiful amount of walkers around James River, this is what supposedly occurred in the gloom.

Short mosey down to James River High School track for quick warm up of Don Quixotes and something else.

THE THANG

4 corners around the track – 10 merkins, 20 WWII’s, 30 Squats, 40 LBC’s

Quick inspection of the frosty field. YHC decided to stay dry and keep on the track for a Beast. Up and back stopping 3 times each for the following exercises in sets of 6 – Mountain Climbers, Merkins, Monkey Humpers, Flutter Kicks, Imperial Squat Walkers and Burpees in some order.

Wosey out of the stadium and to the backside of Bettie Weaver. Indigenous Wall Crawl. 1 person Lunged across asphalt court, Bernie Sanders back while other person stayed on the wall rotating between Peoples Chair and Balls to the Wall. Leapfrog each other with windows.

Mosey back to the flag for quick mary of LBC’s and APD’s.

Numbers Names Announcements, YHC took us out.

Announcements: Happy healing to Doozy with his knee. Good luck to Fresh Prince and his M with the upcoming arrival of his daughter.

NMS: Cold morning had YHC expecting a solo Q with Doozy out on IR. Fortunately Rosie arrived to keep YHC from returning the warmth of the car and ultimately the fart sack. Great conversation always comes out of these low number workouts. Good to learn more of the history of this AO and get motivated for the weekend. All exercises were performed “In Conversation” and welcome to avoid the sometimes off timing of the Cadence. Great spending time in the gloom with you Rosie. Good luck on your travels this weekend.

When YHC heard the rain pounding at 4:30 am, the urge to remain in the fartsack was strong. Unfortunately, I had signed up to Q last night, so the show must go on. Here is a brief summary for your viewing pleasure:

Started in the covered area in front of Bettie Weaver Elementary:

Warm up: Don Quixotes, Arm Circles, Helicopters, Russian Soldiers, Arm Circles, Cherry Pickers. Freddie Mercuries.

Exercise One:

25 reps: Merkins, Heels to Heaven, Jump Squats
50 reps: Hold Elbow Plank, Flutter Kicks, Squats
75 reps: Alabama Prom Dates, Bruce Lee punches (??), Calf Raises
100 reps: LBC’s, Side Straddle Hops, Butt Kicks.

Mosey to James River HS for Exercise Two:

Perform exercises down the length of the covered side walk, jog back and do 25 Hello Dollies.

Bear Crawl, WWII Crawl Bears, Plank Walk (x2), Crab Walk, Broad Jumps, Lt. Dan’s, Hurdle Drills………… I might have missed a couple.

Back to the flag for Numbers/Names/Announcements

YCH took us out.

Final thoughts:

Enjoyed catching up with Doozy and talking about our families and other topics. This would NOT have been an ideal solo endeavor. After initially ignoring the weather report, I had an elaborate workout planned that spanned the entire property – will have to save that for another day.